Sissy Squat (Machine)

Tutorial

[@ayyutha]

I didn't know you had to go that low.

[@mj.fitness_simplified]

You don't have to go so low anything below parallel works well and if u wanna increase the intensity hold a dumbbell

[@ckstrength]

Going lower provides more stretch on the quads, and by definition a GREATER degree of knee extension, which is the whole point of this isolation exercise. This is both more effective for Hypertrophy, and if done well and with control, better for your knees as well

[@myst2356]

​@@ckstrength For those who don't master this movement, they'll tell you it's done poorly and you'll break your knees. And it's not even worth explaining that this movement is supported by the quad, glutes and lower back as a whole. 😅

[@kimberleeberry2039]

I have a sissy squat machine that I got from Amazon. My left knee feels twisted whenever I use it. It never occurred to me that you could go down so low on it. I'm afraid I'll break it.

[@ckstrength]

Try going only as deep as you can without pain/extreme discomfort to begin with, and slowly work lower/ deeper with time. You can also use TRX straps or a PVC to assist to get FULL ROM safely.
Make sure the back(behind the calf) pad is set up high enough, and to just narrow/wide enough that you can keep parallel feet, with knees in line with foot angle with your hips feeling comfy.

[@kimberleeberry2039]

@@ckstrength Thanks,I'll try it again.

[@NickRHT]

That's bad ass I didn't know there was a sissy squat machine ,love sissies but do need to do em more.

[@ckstrength]

It’s a super easy piece to buy, and you can even rig up a bar and bench to do at home as well! (I think)
Give these a try, MILK the eccentric and stretch, and your quads will be blown up!

[@benzina7]

Jefferson squat please.

[@ckstrength]

Do you mean Jefferson deadlift? I can try!

[@benzina7]

@@ckstrength you can find it named either as a squat or as a deadlift. To me it is more of a squat because if executed with proper form the spine remains almost vertical all the time plus most of the movement is on the knees, but also true that the bar remains below the body and is pulled up from the hands and not pushed up, so......

[@Fan-in2lh]

are they good for glutes?

[@ckstrength]

@@Fan-in2lh not at all! It’s actually a quad isolation. Done right this is essentially a leg/knee extension - your hips only bend/extend to keep this exercise from being too overloading

[@user-ou6rt6fk7r]

Это очень опасно для колена, лучше просто разгибания ног сидя сделать